Website van Alex Reuneker over taal, hardlopen, wielrennen en reizen

10K, workout #40

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I still feel my legs are tired from the track workout yesterday, so it's a good thing I'm doing an easy run today.

The Workout

Today I'm doing a 10K easy run in heart rate zone 1/2. Nothing fancy, except maybe for wearing new shoes.

enter image description here New Hoka's (Bondi 6)

I bought new shoes for long runs and opted for Hoka Bondi's, because of the low drop (4mm) and amount of cushioning (insane). I must say that I liked the feeling of the shoes – I was a bit afraid of having that 'wobbly' feeling due to the stack height, but the shoes felt very soft yet firm. What I didn't like, though, was the sizing. I have two other pairs of Hoka's (Cavu, ATR) and I ordered these shoes in the same size. Turns out they're much (!) too narrow in front, so a very tight toebox – a problem I have with the other Hoka's as well – but they also feel just a bit too small. I'm going to try to return them and switch over to either the wide version of the shoe, or a size bigger, or both. Why can't companies sort out the consistency of their sizing?

Afterwards

Back to the run. I could feel I was tired, but I managed to keep pace, cadence and heart rate constant. I had a long day at work, and sometimes that just gives me a kind of worn-out feeling.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #39

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Track day!

The Workout

Today I'm doing a speed workout, consisting of 5 times 800 meters at 3:20/5:22. Last time I did this workout, I ran to and from the track, which is an additional 8K. That's too much for today, as the workout itself is tough enough. I cycled a part, so the total running workout was 12K.

Afterwards

The intervals were hard, but running felt good – much better than last time, when I did this workout after a strength workout the same day. I did all intervals in a pace a bit faster than needed, more around 3:10-3:15/5:06-5:14 than 3:20/5:22 (actually, I see now paces were 3:14, 3:14, 3:15, 3:17, and 3:14), but that's because the pace displayed on my watch seemed lower than what is calculated afterwards. That's probably because I use Stryd for cadence (200spm today), speed and distance. This works better on the track, because GPS tends to cut corners. Anyway, it felt like a hard, but good workout.

enter image description here Track in Vlaardingen

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #38

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Today, I'm doing a long run to build endurance.

The workout

A long run of 26K in heart rate zone 2.

Afterwards

Running went well, but the weather sucked. Like last week, a lot of wind and even more rain. Oh well, it's a good mental workout this way too.

enter image description here

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #37

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Today is hill sprint day.

The workout

I'm doing 10 times 400 meter hill 'sprints' (sprints are typically shorter) in a bicycle tunnel near my house today. Slowly running down to the start is recovery.

enter image description here Photo by Matt Duncan on Unsplash

Afterwards

I was used to doing this workout, but with 'only' 8 times 400m. 10 was okay, but muscle fatigue, especially in the upper legs, does strike after 6 or 7 intervals. Oh well, in for a penny, in for a pound. The intervals felt good, but the tunnel floor was wet, so it was kind of slippery, and my shoes squeaked like mad.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #36.5

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So, as I promised myself, I will not do two workouts a day anymore. So, today I'll 'only' do an hour of circuit training at the gym at work to work on core strength and strength in general.

enter image description here Photo by George Pagan III on Unsplash

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